Let’s be actual—there are numerous ladies in midlife who’re not seeking to soar, dash, or crush burpees anymore. And guess what? You don’t must. If conventional HIIT feels somewhat too intense or your joints are saying “no thanks,” you’re not alone. That’s precisely why I fell in love with Interval Strolling Coaching (IWT).
It’s strolling—with function.
You alternate between brisk and average paces, and all of a sudden, your each day stroll turns into a fat-burning, heart-boosting exercise that truly feels doable. No fancy gear. No pounding. Simply outcomes.
Don’t get me flawed… HIIT coaching is nice for all ages relying in your health stage. But when leaping and sprinting isn’t your factor, you may simply discover that IWT turns into your new BFF.
As a private coach and a center age girl, IWT has develop into one thing I do weekly!
What Is Interval Strolling Coaching (IWT)
Consider IWT as the perfect of each worlds: the convenience and accessibility of normal strolling with the fat-burning, heart-pumping advantages of interval coaching. It’s easy—you alternate between intervals of faster-paced strolling and slower, extra average restoration walks.
You’re nonetheless strolling (yay for joint-friendly motion!), however you’re strategically pushing your tempo to spice up your health and outcomes.
Right here’s a beginner-friendly instance of what IWT might seem like:
- Heat-up: 3–5 minutes at a straightforward tempo
- Intervals: 1 minute of brisk strolling (a tempo the place speaking turns into difficult), adopted by 2 minutes of average strolling (the place chatting feels easy)
- Repeat the cycle for 20–half-hour
- Cool-down: 3–5 minutes of relaxed strolling
That’s it! Simply strolling with an additional push.
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Advantages of Interval Strolling Coaching
Interval strolling presents a strong but joint-friendly approach to enhance metabolism, enhance cardiovascular well being, and improve endurance—making it a really perfect fat-burning exercise for girls over 50.
Let’s discover a few of the high advantages!
1. Low-Influence, Excessive-Reward
Strolling is already one of the accessible and sustainable types of motion on the market. Add in intervals, and also you’ve acquired a recipe for higher coronary heart well being, calorie burn, and endurance—with out straining your knees, hips, or again.
Should you’ve acquired cranky joints (howdy, menopause-related joint stiffness), IWT is a game-changer. It retains you transferring with out beating up your physique.
2. Boosts Cardiovascular Well being
Alternating between quicker and slower paces challenges your coronary heart and lungs in the easiest way. It’s been proven to enhance one thing known as VO2 peak—which is only a fancy time period for a way effectively your physique makes use of oxygen throughout train.
And guess what? A greater VO2 peak = higher general endurance and longevity.
3. Burns Extra Energy (Sure, Even After You’re Completed!)
Right here’s the bonus of interval-based train: the afterburn impact, or what science calls Extra Submit-Train Oxygen Consumption (EPOC). Your physique continues to burn extra energy even after the exercise ends as it really works to revive itself.
That’s environment friendly coaching!
4. Improves Power and Mobility
That burst of brisk strolling isn’t simply cardio—it’s useful motion. It recruits your leg muscle mass, glutes, core, and stabilizers to assist stability and energy. This type of motion helps you progress via life with confidence, whether or not you’re chasing grandkids, strolling up hills, or hauling groceries.
Add my favourite flexibility workouts and my high mobility workouts to spice up your wellness much more!
5. Straightforward to Modify and Progress
Whether or not you’re simply beginning out or already logging steps each day, IWT meets you the place you’re. You’ll be able to enhance depth by making your quick intervals somewhat longer, strolling hills, and even including a weighted vest (once you’re prepared!).
Discover how I exploit a weighted vest throughout walks, and my high suggestions for burning extra fats whereas strolling to spice up your exercises!
How To Begin Interval Strolling Coaching
Getting began is straightforward. You don’t want to attend till Monday or purchase a factor—simply lace up your sneakers and go.
Right here’s methods to make IWT work for you:
- Begin sluggish: Strive 30 seconds of brisk strolling adopted by 1–2 minutes of slower restoration.
- Heat-up and cool-down: Spend 5–10 minutes at a straightforward tempo earlier than and after to prep your physique and keep away from stiffness.
- Discover your “quick”: It’s not a run—it’s only a strolling pace that makes dialog really feel barely tough. Assume “energy stroll,” not “Olympic dash.”
- Use a watch or app: A easy timer, health tracker, or strolling app may help you keep on observe. I exploit the cease watch on my iPhone.
- Keep it up: Goal for two–3 IWT classes per week, every lasting approx.15–half-hour. Consistency is the place the magic occurs.
- Put on correct footwear: A very good pair of strolling sneakers makes a distinction over time. I personally like good arch assist and further cushioning. These are the rules I exploit to select the perfect strolling sneakers!
Adapting Interval Strolling Coaching to Your Health Stage
Among the best issues about IWT is that you could modify it to satisfy your wants. Listed here are some common pointers to get began at your stage.
Newbie: Keep on with shorter quick intervals (30 seconds to 1 minute) and longer recoveries. Concentrate on effort, not pace.
Intermediate: Strive a 1:1 ratio of quick to sluggish (1 min quick, 1 min sluggish), or stroll on an incline for added problem. Try these wonderful advantages of incline strolling for center aged ladies!
Superior: Stroll longer quick intervals and shorten restoration time. Add a weighted vest or body weight strikes throughout restoration walks (suppose lunges or arm circles).
Why Interval Strolling Coaching Works for Girls Over 50
As somebody who has lived via being pregnant, perimenopause, and publish menopause—and labored with hundreds of ladies through the years—I do know firsthand that consistency trumps depth. Strolling is one thing most of us take pleasure in, and meaning we’re extra prone to keep it up.
IWT lets us take one thing we already love and easily stage it up.
It’s enjoyable. It’s environment friendly. And it meets you the place you’re. Whether or not you’re coping with joint ache, rebuilding health, or simply need one thing that feels doable, IWT delivers.
Interval strolling coaching is proof that strolling doesn’t must imply “simply going for a stroll.” It may be a strong exercise that helps your coronary heart, metabolism, and temper—with out hurting your joints or draining your power.
So if you happen to’re a midlife girl on the lookout for a brand new approach to really feel robust, energized, and empowered, strive IWT. It’s easy. It’s good. And most significantly—it really works.
Need to stroll with me? Click on beneath for a FREE 20 minute interval strolling exercise with me!
